Turn simple scrambled eggs into a country-fresh breakfast by serving them over toast spread with a savory soft cheese. Add tomato slices or fresh berries to complete this morning meal.
Total Time: 15 minutes
Yield: 2 servings
4 egg whites
2 tablespoons fat-free half-and-half or 1% lowfat milk
1⁄8 teaspoon salt
2 teaspoons thinly sliced fresh chives or green onion tops Butter-flavored or regular nonstick cooking spray
2 ½-inch-thick slices wheat or plain French bread
2 tablespoons light garlic-and-herbs cheese spread or soft mild-flavored goat cheese (such as Chavrie®)
- Lightly beat egg whites, eggs, half-and-half and salt in medium bowl using wire whisk; stir in chives.
- Lightly coat medium nonstick skillet with nonstick spray; heat over medium heat. Add egg mixture. Cook for 3 to 4 minutes or until eggs are cooked but still glossy and moist, stirring occasionally. Remove from heat.
- Toast bread; spread with cheese.
- To serve, place toasted bread on individual plates. Spoon eggs on top.
Per Serving (1 slice of bread with eggs):
calories: 230; 70 calories from fat
total fat: 8 g; 3 g saturated fat, 0 g trans fat
cholesterol: 220 mg
sodium: 580 mg
total carbohydrates: 21 g
fiber: 1 g
sugars: 3 g
protein: 19 g
vitamins: vitamin A (8% DV), vitamin C (2% DV)
minerals: calcium (8% DV), iron (10% DV)
exchanges: 2 lean meat, 1.5 starch